Apple Cider Vinegar Dosage: How Much Should You Take Per Day?

Apple Cider Vinegar (ACV because I'm lazy) is well known to be highly beneficial to our gut health. Rich in prebiotics, ACV that comes with 'The Mother' also contains probiotics, supporting our gut in maintaining the balance of bacteria which seem to be vital to everything from hormone regulation, immunity and mental well-being. Who would have thought that our health relied so heavily on bacteria? Any 19th-century doctor would probably tell you you were crazy...

Benefits

ACV has been used as a folk remedy since time immemorial, and it's making a huge come-back in the natural health community. Whether in liquid or capsule form, people take ACV to enjoy its many benefits. 


Reduces blood sugar and fights Type 2 Diabetes 

Vinegar has been shown to increase insulin sensitivity and therefore, lower insulin responses and blood sugar levels when taken before or after a meal. Ingested before going to bed, it even reduces fasting blood sugar in the morning as well!


Reduces belly fat and helps in weight loss

When taken with a meal, ACV makes us feel satiated quicker, and it can, therefore, lead to reduced calorific consumption. This, alongside its impact on blood sugar levels, can act as an effective weight-loss aid, but the results are slow-acting, and it's not a dieting solution in-and-of-itself. 


Lowers cholesterol and improves heart health

ACV has a positive impact on many factors associated with heart health, including lowering blood sugar levels. The most observed benefit is ACV's reduction of cholesterol and triglyceride in the bloodstream, two significant contributors to heart disease. 


Relieves symptoms of indigestion

By helping to re-balance your body's natural pH, ACV can prevent or ease symptoms of indigestion. It can also offer relief from acid reflux and heartburn.


Side-Effects

There are a few caveats, however. 

ACV remains a vinegar, so it's highly acidic. This can have detrimental effects on your teeth, throat and stomach if too large a dose comes into direct contact with the tissue linings. The high levels of acidity might also have an impact on potassium and bone strength: if the body's internal environment becomes too acidic, bones are leached of minerals to buffer the increased acidity. 


Perhaps most significantly, however, large doses lead to delayed stomach emptying: food and liquids stay in the stomach for longer before entering the digestive tract. People with Type 1 diabetes are particularly vulnerable to this side-effect, as they are prone to gastroparesis, which causes food to stay in their stomach longer than it should and makes blood sugar more difficult to manage. 

 

Dosage

ACV has a powerful taste, which isn't everyone's cup of tea. That's why we recommend starting with small doses, preferably diluted in water or tea to prevent the acid from coming into direct contact with your tooth enamel and tissue linings. You can also use it in your cooking! ACV's strong flavour can actually be your ally in the concoction of salad dressing, sauces or homemade mayonnaise, for example. 

Typical dosages range from 1 or 2 teaspoons (5-10ml) to 1or 2 tablespoons (15-30ml) per day, but we wouldn't recommend going over 30ml due to the high acidity of the content. Between 10 and 30ml seems to be the optimum dosage to enjoy the benefits of ACV while avoiding the side-effects!